Strength
Deadlift
3 – 75%
3 – 80%
3 – 85%
3 – 85%
2 – 90%
Workout
For time
50 Hang power cleans – 135/95
50 Thrusters
12 min time cap
15 lateral hops after every time you drop the bar.
**So.. a couple things today. First off, it’s a heavy day all around. Looking at the deadlifts for a second, we’ve got low reps, but the weight starts pretty heavy and gets heavier. Remember, we’re doing deadstop deadlifts. A super easy way of explaining it is pick up the bar, set it down but keep your hands on it, count in your head ‘one one-thousand’, and then pick it up again. Do that for as many times as the board says. That’s the basics. Now, grip strength. I like to go double overhand, hook grip, then mixed grip. I know some people don’t like to hook because it hurts your thumb, but you have to get through that initial wall of pain. Yeah, it’s going to hurt, it’s a new way to hold the bar. But it’s a GREAT way to hold the bar. Try it out.
For the workout, I heard that the ‘every 90 seconds’ workout a few weeks back was too easy for people, so I decided to up the ante or push the envelope so to speak. This is going to challenge your grip, your strength, your endurance, your cardio, and most importantly, your mind. The time cut here is aggressive, but I want you to move the weight as quickly as you can. You won’t be able to rest much because you still need to move when the bar is on the ground. This is a ‘CrossFit Open’ type workout where the best of the best will finish under the cap, and the rest will push themselves to get as far as they can. You can’t coast, you can’t take a break, you just work as fast as you can and do as much work as you can in 12 minutes. How far can you push yourself?